Say "no" saggy belly! 5 effective exercises for the press is beautiful.

Each of us, in one way or another, trying to reach the ideal forms. But often, no matter how hard you try, you still remain problem areas that are difficult to fix. For many women, this problem is the so-called "lower abs". By the way, the term is really a misnomer - it's one rectus abdominis, which covers our entire abdomen and connects to the pelvis. However, women (and men) are constantly looking for exercises that will help get rid of this terrible enemy.

We offer to your attention a selection of unique exercises to explore the fitness coaches, which are aimed at strengthening the abdominal muscles. Guaranteed: performing them, you dovedesh your "lower abs" to perfection. Each exercise is to perform a specified number of times, do not forget to do a short 45-60 second interval between them. It is not necessary to repeat them daily, enough to provide them 3-4 days a week. Another option is to choose the most appropriate exercises and add them to their regular strength training. Start now improved!

90 degrees - your corner!

Lie down on the mat face up, bend your knees and feet at an angle of 90 degrees. Hold out your hand and touch his hands to the top of the thighs. Take a deep breath. On the exhale, the maximum straining muscles of the abdomen, back firmly pressed to the floor, his hands touch the feet (Note: your feet should not move). Hold for 1 count, then relax. Do three sets of 10 repetitions in a row. If you want to complicate the exercise, tear off your head and shoulders off the floor every time presses palms to the hips. On the exhale the same drop your upper body. What is most interesting, thought during exercise is also very important: imagine you retracts the abdominal muscles from the upper press to navel, as if trying to pull themselves well sooo skinny jeans.

Resistance - Progress movement.

Lie down on your back, tear off your head and shoulders off the floor, curled up on top of the chest, and look at his feet. Palm serried "the castle", rests on the thigh of the right leg, which is bent at the knee. The left leg is raised at a slight angle parallel to the floor. The most important thing: your hands should provide maximum resistance to your leg. Shall perform three sets of 10 repetitions in a row. For fans of "more difficult": Keep both legs straight, pressed against the upper thigh, with the exercise of executive movement "scissors". During the exercise, imagine that you have to press the foot-to-back with the help of the press. At the same time concentrate on resistance, which makes not only your hands, but also the press.

Writing letters.

At first glance, it looks pretty straightforward exercise, but believe me, it will cause excess fat to get away before our eyes. To do this, sit on the floor, knees bent, feet on the ground. Bent over backwards to lift the upper body on the elbows (back should be raised), hands are lowered. Raise your legs at an angle of 90 degrees (the knees must touch), socks are extended. Slowly lower the leg (both hips should remain on the ground). Keeping the legs at right angles, lower them and then raise up right as if you write the English letter «U». Repeat the exercise 20 times, each time alternating sides. Those who have not enough can perform the task more difficult - try to straighten the leg as far as possible (or even completely). About thought: try to focus on breathing, which promotes proper muscle tension press.

Raise yourself!

This exercise is also not one of those who are not so easy to perform as it seems. This carefully tighten the muscles of the abdomen not only, but also others. How to do it: Sit on the mat, legs extended, arms at the side of the hips. The Get news and lean on your hands, while gradually begins to climb the trunk a few centimeters above the surface. Slightly bend your knees, keeping your heels on the ground. Breathe - the most press is pressed against the back, exhale - fully extend your legs and try to pull the thigh behind the shoulders. Hold this position for 1 count. Then bend your knees and bring the hips to the starting position, dropping gently to the floor. Shall perform three sets of 10 repetitions. Focus on what you have to raise the strength of his thigh press, hands and feet are used only to support.

Double blow.

This exercise effective two-in-one will double your chances in the fight for an ideal press. To execute it, lie on your back, arms at your sides. Stretch both legs up to the ceiling, crossing his right leg left (classical exercise "scissors"), socks are extended. At this time, the most strained abdominal muscles. Inhale - Lower the legs 45 degrees, exhale - raise them above his head as if to aspire to the toes, where the wall meets the ceiling behind you. Raise hips, resting his hands on the floor for support. A short pause - and slowly lower back, moving his feet back to the starting position. It's considered one repetition. For a good effect to do three sets of 10 such exercises. If suddenly you find it too difficult, you can simplify the task of performing the exercises separately, rather than comprehensively.

Now it is easy to achieve ideal settings even in "difficult" areas, which do not give rest to all those involved in sports. Begin to fight its worst enemy today! And remember about the regularity and systematic. Do not forget to share these effective exercises with anyone who also wants to buy the perfect press.

via takprosto cc


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